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Behind the Hype: Salt Why Is This an Issue?

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Behind the Hype: Salt Why Is This an Issue? Behind the hype: Salt Why is this an issue? New Zealanders consume far more sodium from The body uses sodium to: salt than the body needs. It is the sodium part of • regulate water balance and body temperature salt that is a risk for health. Diets high in sodium • maintain blood volume raise blood pressure, which increases the risk of cardiovascular disease and stroke. • help muscles and nerves function. Where does salt come from in food? 15% is added In a nutshell at the table or in cooking Too much sodium in the diet increases blood pressure, even in children. 10% is found High blood pressure is a strong risk naturally in factor for heart disease and stroke. foods Most New Zealanders eat more sodium (as salt) than they need. 75% comes from commercially About 75% of the sodium in the diet prepared foods comes from commercially prepared food. Reduce sodium in your food by: choosing fresh, unprocessed foods Foods that contribute the most salt to our diet choosing lower salt processed foods – check the labels are bread and processed meats (ham, bacon, sausages). Foods such as bread are a major using less salt at the table and in source of sodium because they are eaten in cooking. relatively large amounts. If you use salt, choose iodised salt. Avoid adding salt to food for babies and How much is too much? toddlers. The recommended upper level is no more than Offer children fresh unprocessed foods 6 grams salt (2,300mg sodium) per day. This for meals and snacks, such as chopped fresh fruit and vegetables rather than includes the amount ‘hidden’ in processed food salty processed snacks. and equates to about one teaspoon a day. How do we eat less salt? More information • Eat more vegetables and fruit, and less processed and ready-prepared foods. Useful websites • Choose lower salt foods by reading food www.heartfoundation.org.nz labels. Salt is shown as sodium on the nutrition information panel. www.stroke.org.nz/stroke-salt-reduction- campaign • Look for ‘no added salt’, ‘unsalted’, and ‘reduced salt’ products. www.foodsmart.govt.nz/whats-in-our-food/ • Use little or no salt in cooking and at the table chemicals-nutrients-additives-toxins/food- – instead use herbs, spices, citrus fruit and additives/sodium vinegars for flavour. References • Make small reductions over time to let your taste buds adjust to less salt. Ministry of Health (2008). Food & Nutrition Guidelines for Healthy Infants and Toddlers Types of salt (aged 0-2) A background paper 4th edition – Partially Revised December 2012. Wellington: Table salt either comes from sea water or is mined Ministry of Health. from rock. Both types contain the same amount of sodium. Salt is sold in supermarkets in different Ministry of Health (2012). Food & Nutrition sized crystals – fine granules, flakes and coarse Guidelines for Healthy Children and Young People larger crystals. Some forms of salt such as rock (aged 2-18 years). Wellington: Ministry of Health. salt, or pink Himalayan salt, may be marketed as healthier versions. However, all of these forms of Heart Foundation (2010). Reducing our sodium salt contain similar amounts of sodium and should footprint: HeartSafe situation analysis. Accessed only be used sparingly. Flavoured salt, such as December 15, 2014 from www.heartfoundation. herb salts, is simply salt with herbs added. org.nz/programmes-resources/food-industry-and- hospitality/heartsafe. Salt and iodine National Health and Medical Research Council New Zealand soils are naturally low in iodine and (2006). Nutrient Reference Values for Australia and consequently this makes fruit, vegetables and New Zealand Including Recommended Dietary cereal foods grown in New Zealand iodine poor. Intakes. Canberra: Department of Health. Iodine has been added to salt since the 1920s to prevent goitre (enlarged thyroid gland). If you are using salt at home, choose an iodised salt. The salt used by the food industry is not usually iodised, which means processed food doesn’t contain iodine. NPA110 ǀ Feb 2015 NPA110.
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